If I mention to perform partials to failure, you should perform as many full reps as you can. When you can no longer perform a full rep, perform several partials reps to failure. I also perform ab movements 2-3 times per week, but not on any dedicated days. Typically this consists of hanging leg raises, decline situps, planks, and stomach vacuums. These can vary, but I do recommend you include some core work throughout your week.
My current cardio routine is building towards a half iron man, so I perform each swimming, cycling, and running twice per week
Upper Day: Chest Focus
Movements are paired together as supersets
Dumbbell Low-Incline Chest Press – 5 x 5-8
Lat Pulldown – 5 x 8-10
T-bar Row – 3 x 6-10
Chest Dip – 3 x 8-12
Pushup Ladder – 2 x failure
Dumbbell Lateral Raises – 3 x 8-12 (Last set includes partial reps to failure)
Preacher Curl – 3 x 8-12
Overhead Tricep Extension (cable) – 3 x 8-12
Lower Day: Quad Focus
Movements are paired together as supersets
Hip Adductor 2 x 10-12 (This is going to help fire up the muscles and reduce knee cave)
Hack Squat – 5 x 6-10 (The 5th set should be an immediate dropset of lengthened partials)
Seated Leg Curl – 3 x 8-10
Bulgarian Split Squats – 3 x 8-10
Sissy Squat – 2 x 8-12 (1 and 1/2 reps, the half rep should be like a lengthened partial)
Standing Calf Raises – 3 x 10-12
Shoulders and Arms
Dumbbell Shoulder Press – 4 x 6-8
Dumbbell Front Raise- 3 x 8-10
Barbell Skull Crusher – 3 x 8-12
Alternating Dumbbell Curl – 3 x 8-12
Cable Lateral Raise- 3 x 8-12
Incline Dumbbell Curl – 3 x 8-12
Cable Tricep Kickback – 3 x 8-12
Rest Day
Upper Day: Back Focus
Movements are paired together as supersets
Barbell Bench Press – 4 x 8-12
Dumbbell Row – 4 x 8-12
Plate Loaded Shoulder Press 4 x 8-12
Pull Up- 2 x Failure
Back Extension – 2 x 10-12
Cable Hammer Curl – 3 x 8-12
Cable Tricep Extension – 3 x 8-12
Cable Face Pull – 3 x 8-12
Lower Day: Hamstring Focus
Movements are paired together as supersets
Barbell Deadlift – 5 x 5-8
Goblet Squat – 4 x 8-10
Hip Thrusts – 3 x 8-12
Lying Leg Curl – 2 x 8-12 (Perform partials to failure on the last set)
Seated Calf Raises 3 x 8-12
Rest Day